Online Exercise System
Exercise: Forward Traveling Ape (aka Kong Crawl)
Primary Muscles:
- Erector Spinae
- Quadriceps
- Latissimus Dorsi
- Pecs
- Rotator Cuff
- Gluteals
- Triceps
- Forearm Muscles
- Deltoids
- Serratus Anterior
Secondary Muscles:
Body Area:
- Legs
- Arms
- Glutes
- Shoulders
Movement Type:
- Vertical Press
- Horizontal Press
Equipment:
Training Category:
- Body Weight
- Mobility
- Warm-Up Drills
Proper Steps:
Begin in a deep squat, aka ‘Ape posture’ with a well aligned spine Focus on a spot ahead of your just barely outside your reach (Where you might place your hands for a high plank) Grab the floor with both hands, and spring off the balls of your feet, shifting your weight onto your arms and shoulders Pull your body forward, and tuck your knees under your shoulders back into the starting position